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FLO Merch
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Take The Quiz
Membership Plans
Coaching
Shop Programs
FLO Merch
Get Started

NO MORE GUESSING IN THE GYM, BUILD FUNCTIONAL STRENGTH & AESTHETICS WITH FFT

Get a fresh weekly workout plan you can do anytime, anywhere—no gym required

FIND YOUR PLAN

FOR BUSY PEOPLE WHO WANT EFFICIENT, EFFECTIVE TRAINING

REAL RESULTS. LESS TIME.

Maximize your time at the gym with an efficient and effective plan.

NEW WORKOUTS EVERY WEEK.

5+ new workouts each week on The Daily FLO + variety of other plans to keep you busy.

COACHING ANYTIME, ANYWHERE.

Stay on track and consistent with on-demand coaching support.

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14-DAY MONEY BACK GUARANTEE

Stay on track and consistent with on-demand coaching support.

FIND YOUR PLAN

KNOW EXACTLY WHAT WORKOUT TO DO, EVERY DAY

A training plan for every day, all created by founder and coach, Dr. Colin Pasque

TRAIN ON YOUR SCHEDULE

Workout plans that can be done anywhere and are easy-to-follow and help you maximize time in the gym

FIND YOUR PLAN

WHAT PEOPLE LIKE YOU ARE SAYING

FIND YOUR PLAN

FAQs

Which training track is right for me?

It depends on your goals and setup! If you want to train like an all-around athlete with a mix of strength, accessories, conditioning, and plyos, go with FLO Functional Athlete. If your main goal is building muscle and strength in a traditional gym, FLO Pump is your track. And if you’re limited on time or equipment and want a simple but powerful 3-day plan with dumbbells + bodyweight, FLO Essentials is the perfect fit.

Can I switch training tracks?

Yes! One of the best parts of having 3 evolving plans is that you can jump in and out of these tracks as you feel like it.

I need help with my nutrition. Is there anything on the app to help with that?

Yes! When you join, you get access to the 5-part nutrition course + the FFT Custom Macro's calculator. As a bonus, you will also get recipes, a supplement guide, and multiple macro-specific nutrition plans you can swipe and use to help you achieve your weight loss or muscle-mass-gaining goals.

I haven't worked out before and don't want to get injured, is there any resources to help me?

All FFT members have access to the Functional Movement Education center. Here you will find follow-along exercise tutorial videos where Dr. Colin breaks down how to safely perform each of the lifts in the FFT programs.

What pre-written programs are available?

  • Kettlebell Functional Athlete (12-weeks)
  • Dumbbell Functional Athlete (12-weeks)
  • Full Gym Functional Athlete (12-weeks)
  • Hypertrophy Functional Athlete (8-weeks)
  • HYROX Functional Athlete (12-weeks)
  • Kettlebell + Run (4-Weeks)
  • Beginner to Functional Athlete (4-Weeks)
  • Bodyweight Only (4-weeks)
  • BONUS ROUTINES/PLANS: Daily 5-Minute Mobility Routines, Upper Body Finishers, Functional Core Finishers

How do I sign up?

Take the Training Track's quiz and start your 14-day free trial today!

If I sign up for a subscription, can I cancel?

There is no long-term commitment to join FFT Online. We offer a 14-day free trial and you can cancel your membership at any time before your free trial is up if you do not want to be charged. If you do become a member and you decide to cancel you may do so at any time with no cancelation fee.